Millions of people live extremely hectic lives these days. They have full-time jobs and almost no time to spend with their families and friends. This is exactly why it shouldn’t surprise you that these people often tend to neglect their diet, too. Of course, this occurs unconsciously – a certain set of priorities and circumstances leads to it. However, you shouldn’t be desperate even if you belong to this group of people. There are always ways to get back on track and do whatever you can to stay healthy. If you want to learn how to do that, just stay with us and keep on reading. Here are twelve healthy eating hacks all busy people will find useful, so check them out and enjoy!
Don’t skip breakfast under any circumstances
Yes, we know that you probably think that a healthy breakfast takes too much time and effort, but you know what? You shouldn’t skip it under any circumstances, and the reasons for that are more than good! Firstly, a nice, homemade meal will give you enough energy for the day. This is particularly true if you choose to have a combination of protein, fiber, and healthy fats. For example, eggs are rich in protein, so give them a fair shot if you want to feel full for several hours before lunch. It’s essential as you won’t feel the need to reach for unhealthy snacks. As for healthy fats, these can be found in avocados and nuts, whereas oats and chia seeds are packed with fiber. Teach your kids not to skip breakfast, too, and be sure to have healthy breakfast with them as often as possible!
Remember that portion size truly matters
When you’re always in a rush, portion size is often the last thing you think about, right? Well, it’s about time you changed that because portion size truly matters a lot. Of course, we aren’t saying that you should be too strict on yourself. Counting calories and writing down every single bite you take is a bit too radical if you ask us. Instead, control your portions by picking plates of different sizes. Did you know that the feeling of being full is partly controlled by your perception of how much food you’ve eaten? That’s right, which is why you should switch to smaller serving plates! It’ll create a visual illusion and trick you into thinking that you’ve eaten more food than you actually have. It’s because a smaller plate will appear much fuller than a bigger one – even though the amount of food served is the same!
Eat foods that can boost your productivity
If you’re a busy person who sometimes doesn’t have enough time to eat a well-balanced meal, we know that you’ll appreciate a list of foods that can boost your productivity. Yes, you heard us well! There are certain types of food that can help you feel more productive, and vegetables and whole grains are at the top of our list. For example, quinoa and leafy greens such as spinach and kale are a fantastic choice. Eating these frequently will help you feel healthy and energetic, which is the benefit you shouldn’t overlook. On the other hand, oatmeal is there to make you feel full in the morning. It’ll allow you to focus on your work – not on how hungry you are. So, be sure to stick to these no matter how busy you are and you’ll see a phenomenal improvement!
Make sure to unplug at the table
Millions of people enjoy watching TV after a long day at work – it’s a fact. Even though there’s nothing wrong with that, the truth is that having dinner while watching TV is the last thing you should do. That’s because people who are distracted by technology tend to eat more food at the dinner table than those who unplug and focus on their meal only. So, be sure to turn off your TV and put down your smartphone before you sit at your dinner table. Once you start paying attention to what you eat, you’ll stop indulging in mindless eating. In fact, you’ll become more mindful of your appetite, which won’t allow you to overeat and feel bad after it. If that’s your top goal at the moment, stick to our tip and you won’t make a mistake!
Cut down on your caffeine intake
Coffee undoubtedly is the most popular hot beverage in the world. Even though millions of people claim that drinking several cups of coffee a day boosts their productivity, we must disagree with this claim. Of course, drinking coffee in moderate amounts can surely help you wake up and feel more energetic in the morning. However, too much caffeine can bring more harm than good in the long run – especially if you’re sensitive to it. To prevent any potential issues, try to cut down on your caffeine intake as much as possible. Remember that there are other ways to make your lunch hour more productive – you don’t need to have another cup of coffee just because everyone else is. If you still need a caffeine boost, you can opt for a cup of tea instead. You’ll see that it does the trick, too!
Healthy supplements are your best friends
If your everyday schedule is too crowded, you’re highly likely to either skip a meal or grab the first thing in sight. Needless to say, the first thing in your sight probably is a chocolate bar from the vending machine, right? Well, you should definitely skip these because it will cause your blood sugar to spike and crash dramatically. It’s why you’ll feel even hungrier after eating a chocolate bar or anything similar. This is exactly where supplementation should step in. Supplements are your best friends when you’re too busy to eat your meals regularly. These will keep you healthy and provide your body with vital nutrients. Of course, supplementation gets even more important when you’re working out, too. For example, BCAA powder will fuel your body during a workout and help it recover after it. Give it a try and you’ll see what we were talking about!
Have a food prep day
In case you didn’t know, food prep is one of the best ways for you to eat healthy every day of the week without spending too much time in the kitchen. Basically, all you need to do is to spend one day making all your meals for the week. It probably sounds a bit too complicated, but it actually isn’t. Yes, it is a bit more work because you’re cooking for the entire week, but you know what? These meals are quite simple, so you won’t have to wash a huge pile of dishes at the end. Once your meals are all done, let them cool and put them in separate plastic containers. Keep them in your fridge or freezer. The last step is heating them up and you’ll have a healthy, delicious, homemade meal in front of you in just a few minutes!
Start eating more veggies
As mentioned above, certain types of veggies are rich in fiber – a nutrient essential for healthy digestion. This is particularly true if you want to lose some weight, so be sure to fill half of your plate with fresh veggies at lunch and dinner. This is possible no matter how busy you are – no excuses allowed! Firstly, it’s because vegetables are rich in vitamins, minerals, and antioxidants, too. These nutrients can fight disease and undo some of the damage caused by stress, alcohol, and polluted air. Besides that, these are extremely rich in calories, which is an advantage you shouldn’t neglect! So, fill your plate with these amazing veggies and you’ll have less room in your stomach for some heavier foods. That’s a fantastic way to shed some pounds without starving yourself!
Stop drinking your calories
Have you ever been in a huge rush so that you didn’t have enough time to have a healthy snack between meetings? What did you reach for then? If your answer is a soda, don’t worry at all because we’ve all been there, too! Even though these may feel refreshing and energizing, the truth is that you should stay away from them as much as possible. First of all, these are loaded with sugar, artificial dyes, and flavor enhancers your body doesn’t need. Do we even have to mention how many calories there are in just one can of your favorite soda? No, we don’t think so! Even beverages that have ‘zero sugar’ and ‘zero calories’ can result in weight gain and deteriorated health. So, if you want to stay healthy and prevent weight gain, stop drinking sodas and you’ll do a great job for your body!
Choose fresh or frozen food over canned food
When you’re in a hurry, it’s more likely that you’ll pick canned food over fresh food, right? We understand your logic; however, you must know that canned food isn’t as beneficial as it may seem. Did you know that soups, beans, and vegetables that come in cans contain very high levels of sodium? On the contrary, when it comes to canned fruits, they are packed with excess sugar. Big amounts of sugar will actually negate the health benefits of a certain fruit. This is why you should always pick fresh or frozen food over canned food. They don’t feature unnecessary amounts of sodium or sugar – on the contrary, these are extremely nutritious and therefore better for your health. Bear that in mind and do something great for your health!
Replace chocolate bars with fruit
If you’re a dessert-loving lady or gentleman, we reckon that the aforementioned vending machines are your best friends. After all, what’s better than enjoying your favorite chocolate bar after a long business meeting? Well, we’ll have to disappoint you here. Even though these chocolate bars are delicious, they are full of sugars that are potentially bad for your health. Aside from that, a chocolate bar will always result in an after-meal sugar crash, which is the last thing you want. So, to prevent that, switch from these to fresh fruits. These will still satisfy your sweet tooth, but without causing swings in your blood sugar level. Also, fruits are rich in fiber and antioxidants, which is why you should incorporate them into your diet. Another alternative is to try vegan chocolate bars. Don’t wait any longer and make it happen!
Always keep your favorite staples in the fridge
The last tip concerning a well-balanced diet is related to keeping your fridge full at all times. When we say this, we mean that you should keep your favorite food staples stacked in the fridge. Eggs, fresh fruits and vegetables, and lean meat such as chicken breasts should always have their place in your kitchen. If you fail to do so, you’ll probably opt for an unhealthy snack or a takeaway just because you don’t have time to go grocery shopping. However, when your fridge is always packed with essential ingredients, you won’t have an excuse for eating unhealthy food. This will motivate you to come up with delicious meals in no more than half an hour. Trust us when we say that the simplest meals are the healthiest ones. Once you figure that out, you’ll embrace healthy eating habits and realize that the best meals are the homemade ones!
As you can tell, there truly are so many amazing healthy eating hacks busy people should keep an eye on. However, these twelve are the best ones out there, so stick to them and stay fit and healthy no matter how hectic your life may get. Of course, if it isn’t entirely possible to embrace all of them, make sure to pick several of our tips and apply them to your diet. When you do that, we’re 100% sure that you’ll see incredible progress. That’s a promise, so follow our guidelines, and success is guaranteed!
I am working on eating more vegetables. All of the tips are good ones.